Step Jack
oec:step-jack
A low-impact jumping jack variation where one foot steps out laterally at a time while raising both arms overhead.
Generated by gemini-3.8-flash from the sources below. No person has checked this record. Don't rely on it for safety.
Also called: Side Step Jack, Low Impact Jumping Jack
How to do it
Setup
- Stand tall with feet together and arms resting comfortably at your sides.
- Engage your core and keep your chest lifted with a slight, soft bend in your knees.
Movement
- Step your right foot out to the side while simultaneously sweeping both arms out and overhead.
- Tap the right toe lightly, then step the right foot back to center as you lower your arms to your sides.
- Immediately step your left foot out to the opposite side while raising your arms overhead once again.
- Return the left foot to center and continue alternating sides in a smooth, continuous rhythm.
Breathing
Breathe rhythmically throughout, inhaling as you step out and exhaling as you return to center.
Cues
- Light on your toes
- Big arm sweeps overhead
- Keep a steady rhythm
Common faults
- Slumping or leaning excessively toward the stepping side.
- Keep your torso upright and core braced rather than shifting your entire upper body laterally.
- Cutting the arm path short.
- Bring your hands all the way overhead with full shoulder abduction on each repetition.
Safety
- Wear supportive athletic footwear to prevent slipping on smooth surfaces.
Muscles
Joints
- Shoulder: Abduction, Adduction
- Shoulder blade: Upward rotation, Downward rotation
- Hip: Abduction, Adduction
- Ankle: Plantarflexion, Dorsiflexion
Details
- Movement
- Mobility drill, Hip abduction isolation, Shoulder raise isolation
- Modality
- Cardio, Conditioning, Calisthenics
- Mechanics
- compound
- Force
- not applicable
- Laterality
- alternating
- Kinetic chain
- mixed
- Level
- beginner
- Equipment
- None
- Record
- Duration; or Repetitions
- Load
- bodyweight
Sources
- wger: Step Jack, by Anon#2 (CC-BY-SA-4.0)
This record: CC-BY-SA-4.0.